So You Want To Lose Weight?
There’s a maze of diets out there, I understand. The question is what one do you follow?
The answer is simple my friend, the one that is easiest for you to stick to.
‘What dieting is easy??’
Nope. We just need to make it as easy as possible. You see all diets work by putting you in a calorie deficit, which is where you’re consuming fewer calories than you’re using on a daily basis. Therefore your body has no choice but to use those unwanted fat cells for energy, meaning you shred fat and lose weight.
So how do I do that?
Simply eat less and move more. You’ll need to pick a diet that makes you eat fewer calories, here are a few of the many options (and the best options):
Paleo: Pretty much if a cave man or woman ate it, you can eat it. Think fruit, vegetables, nuts, grass fed meat and fresh fish, refined sugars, vegetable oils, potatoes, pasta, pizza or anything processed. Nice and easy to follow as you can eat as much as you want of these foods, however if you’re not in a calorie deficit you won’t lose weight. The idea is that cutting out processed c**p does this, but there’s no guarantee you’ll be consuming few enough calories for weight loss. You can always pair this with calorie counting.
Ketogenic: Low in carbs, moderate in protein and high in good fats, the idea is that the fat fills you up. Eat lots of fish, egg yolks, olives, nuts and nut butters whilst avoiding higher carb food items such as bread, pasta, rice and biscuits. It’s good because the fats help keep you full for longer as they take longer to digest, however like the paleo diet there is no way of knowing whether you are in the required calorie deficit, unless you pair the ketogenic diet with calorie counting.
*Best For Fat Loss* Calorie counting: Simply enter each food/drink item you consume into an app like myfitnesspal and ensure you don’t go over your calorie ‘allowance’ for the day. This works best if you look at your diet and swap the higher calorie options for lower calorie things as it gives you more calories to play with. For example, swap a can of coke for a can of coke zero (saves 130 calories), cook with frylight instead of oil (saves around 100 calories), and skipping the cheese on a burger or jacket potato (around 100 calories depending on serving size). Advantages are as long as you’ve worked out your calories correctly, and don’t have any underlying medical conditions you’ll lose weight, but it can be a little time consuming (not a very good argument in my opinion- takes 5 minutes, tops).
Don’t want to track calories?
That’s (probably) ok.
Here are 5 things you can do tomorrow that (should) put you in a calorie deficit, without the need to track what you’re eating:
1 Consume less cereal, and have tea or water instead of juice at breakfast.
2 Replace pasta/rice/bread with vegetables.
3 Stop snacking - or have carrot/cucumber sticks.
4 Swap high calorie drinks for zero or low calorie options.
5 Walk 2000 steps more than you did today (trackable on my fitness pal).
Try these for a couple of weeks, and if no weight comes off, we can look at counting calories
Laura Ciotte is a personal trainer and tutor/assessor for trainee personal trainers. She is based in Worthing, West Sussex and likes travelling, motorbikes and good food.
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